United States

Department of Agriculture

Center for Nutrition

Policy and Promotion

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1 get creative with seafood

 Think beyond the fish fillet. Try salmon patties, a shrimp 

 stir-fry, grilled fish tacos, or clams with whole-wheat 

pasta. Add variety by trying a new fish such as grilled Atlantic 

or Pacific mackerel, herring on a 

salad, or oven-baked pollock.

put it on a salad or 

 in a sandwich

 Top a salad with grilled scallops, shrimp, or crab in place 

of steak or chicken. Use canned tuna or salmon for sandwiches 

in place of deli meats, which are often higher in sodium.

shop smart

 Eating more seafood does not have to be expensive. 

Whiting, tilapia, sardines, canned tuna, and some 

frozen seafood are usually lower cost options. Check the local 

newspaper, online, and at the store for sales, coupons, and 

specials to help save money on seafood.

grow up healthy with seafood

Omega-3 fats from seafood can help improve nervous 

 system development in infants and children. Serve 

seafood to children twice a week in portions appropriate for 

their age and appetite. A variety of seafood lower in mercury 

should also be part of a healthy diet for women who are 

pregnant or breastfeeding. 

know your seafood portions

To get 8 ounces of seafood a week, use these 

as guides: A drained can of tuna is about 3 to 

4 ounces, a salmon steak ranges from 4 to 6 ounces, and 

1 small trout is about 3 ounces. 

eat seafood 

twice a week

10 tips to help you eat more seafood

Twice a week, make seafood—fish and shellfish—the main protein food on your plate.* Seafood 

contains a range of nutrients, including healthy omega-3 fats. According to the 2010 Dietary Guidelines for 

Americans, eating about 8 ounces per week (less for young children) of a variety of seafood can help prevent 

heart disease.

Go to www.ChooseMyPlate.gov for more information.

10

tips

Nutrition 

Education Series

eat a variety of seafood

Include some that are higher in omega-3s and lower 

in mercury, such as salmon, trout, oysters, Atlantic 

and Pacific mackerel, herring, and sardines. 

keep it lean and flavorful Try grilling, broiling, roasting, or

baking—they don’t add extra fat. 

Avoid breading or frying seafood and 

creamy sauces, which add calories and fat. Using spices

or herbs, such as dill, chili powder, paprika, or cumin, and 

lemon or lime juice, can add flavor without adding salt.

shellfish counts too!

 Oysters, mussels, clams, and calamari (squid) all 

supply healthy omega-3s. Try mussels marinara, 

oyster stew, steamed clams, or pasta with calamari.

keep seafood on hand

Canned seafood, such as canned 

salmon, tuna, or sardines, is quick 

and easy to use. Canned white tuna is 

higher in omega-3s, but canned “light” tuna 

is lower in mercury.

cook it safely 

Check oysters, mussels, and clams before cooking. 

If shells don’t clamp shut when you tap them, throw 

them away. After cooking, also toss any that didn’t open. 

This means that they may not be safe to eat. Cook shrimp, 

lobster, and scallops until they are opaque (milky white). 

Cook fish to 145°F, until it flakes with a fork.

*This recommendation does not apply to vegetarians.

 

DG TipSheet No. 15

December 2011

USDA is an equal opportunity 

provider and employer.